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Food & Nutrition > Unit 1: Nutrition > Flashcards

Unit 1: Nutrition Flashcards

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1
Q

What are the Macronutrients?

A

1- Carbohydrates
2- Fats
3- Protein

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2
Q

CARBOHYDRATES

What are the 3 types?

A

1- Monosaccharide
2- Disaccharide
3- Polysaccharide

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3
Q

CARBOHYDRATES

Monosaccharides include glucose, fructose and galactose. Name 3 monosaccharides.

A

1- Ripe Fruit
2- Jellybeans
3- Honey

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4
Q

CARBOHYDRATES

Disaccharides are 2 monosaccharides and include sucrose, lactose and maltose. Name 3 sources of disaccharides.

A

1-Cane Sugar
2-Milk
3- Malt Sugar

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5
Q

CARBOHYDRATES

Polysaccharide are many monosaccharides and include starch and cellulose. Name 3 sources of polysaccharides.

A

1-Cereals
2- Pasta
3- Bread

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6
Q

CARBOHYDRATES

What is the AMDR?

A

45-65%

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7
Q

CARBOHYDRATES

How much energy does 1g of carbohydrates contain?

A

16kj energy

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8
Q

CARBOHYDRATES

Name 2 functions of carbohydrates.

A

1-Preferred source of energy

2-Stored as glycogen in the liver and is release as glucose when needed

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9
Q

PROTEIN

What element do proteins form?

A

Amino acids

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10
Q

PROTEIN

Discuss what amino acids are.

A
  • There are 23 types.

- There are 8 essential amino acids which means the body can’t produce them so have to be supplied through food.

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11
Q

PROTEIN

What are the 2 types?

A

Complete Proteins- contain all 8 essential amino acids

Incomplete Proteins- contain some but not all essential amino acids

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12
Q

PROTEIN

What are the sources of complete proteins?

A

1- Meat
2-Fish
3- Eggs
4- Milk

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13
Q

PROTEIN

What are the sources of incomplete proteins?

A

1- Legumes
2- Nuts
3- Grains
4- Plant derives food

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14
Q

PROTEIN

What is the AMDR?

A

15-25%

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15
Q

PROTEIN

How much energy does 1g or protein contain?

A

17kj energy

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16
Q

PROTEIN

Name 2 functions

A

1- Growth, maintenance and repair of cells.

2- Produces enzymes, hormones and cellular material known as genes.

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17
Q

FATS

What are the 3 types of fatty acids?

A

1- Saturated
2- Unsaturated
3- Trans fatty acids

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18
Q

FATS

What makes up a fat molecule?

A

1 glycerol and 3 fatty acids

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19
Q

FATS

Where can saturated fats be found?

A

Animal Products

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20
Q

FATS

What are the 2 different types of unsaturated fats?

A

1- Monounsaturated

2 Polyunsaturated

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21
Q

FATS

Name 2 food sources of monounsaturated fats?

A

1- Olive Oil

2- Avocados

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22
Q

FATS

What do polyunsaturated fats contain?

A

Essential fatty acids Omega 3 and Omega 6 which the body can’t make.

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23
Q

FATS

Name 3 good sources of Omega 3.

A

1- Canola Oil
2- Flaxseed
3- Oily fish

  • assists with mental health and protects against heart disease
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24
Q

FATS

Name 3 sources of Omega 6.

A

1- Sunflower oil
2- Safflower oil
3- Corn oil

  • assists with blood circulation
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25
Q

FATS

Where are trans fatty acids found?

A

Found commercially in cakes, pies and commercial food.

Found naturally in meat and milk

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26
Q

FATS

What are the disadvantages of Trans fatty acids?

A

Increases bad cholesterol and the risk of hard disease.

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27
Q

FATS

What is the AMDR?

A

20-35% or 20-25% if overweight

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28
Q

FATS

How much energy does 1g of fat contain?

A

37kj of energy?

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29
Q

FATS

Name 2 functions of fats.

A

1- Insulates body

2- energy storage

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30
Q

What are the focus micronutrients?

A

Vitamins-
Vitamin D
Folate

Minerals-
Calcium
Sodium & Potassium 
Iodine
Iron
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31
Q

MICRONUTIRENTS

What is vitamin D needed for?

A

Needed to absorb and metabolise calcium and phosphorus.

Important for strong bones and teeth

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32
Q

MICRONUTRIENTS

What are the food sources of vitamin D?

A

Oily fish
Dairy
Margarine

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33
Q

MICRONUTRIENTS

What can occur if excess of deficiency or excess of Vitamin D occur?

A

Deficiency=
Rickets (weak bones)
Osteomalicia (weak bones)

Excess=
Lead to calcification if soft tissues, kidney and heart damage

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34
Q

MICRONUTRIENTS

Why is Folate important?

A

For the formation of enzymes and red blood cells.

Metabolism of DNA.

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35
Q

MICRONUTRIENTS

What are the food sources of Folate?

A

Yeast Extract (vegemite)
Green Leafy Vegetables
Whole grain breads & cereals
Liver

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36
Q

MICRONUTRIENTS

What can the deficiency or excess of Folate cause?

A

Deficiency=
Megoblastic Anaemia
Neural tube defects in babies eg. Spina Bifida & anencephaly

Excess=
No concern if ingested in food.

37
Q

MICRONUTRIENTS

Summarise Vitamins.

A

2 types- Water and Fat soluble

Water soluble=
Includes A, D, E & K
Stored in body and takes a long time to become deficient.

Fat soluble=
B, C
Not stoked in body and need regular replenishment and excess is unlikely to accumulate.

38
Q

MICRONUTRIENTS

Why is calcium important?

A

Forms hard structure of bones and teeth.
Aids in muscle contraction and nerve functioning
Prevents osteoporosis

39
Q

MICRONUTRIENTS

What are the food sources of calcium?

A

Dairy
Bones of tinned fish
Fortified soy drinks

40
Q

MICRONUTRIENTS

How do sodium and potassium work together?

A

Sodium work with potassium to maintain fluid balance
Sodium is located outside the cells whereas potassium is found inside the cell.
When these minerals are out of balance, cell function is affected.

41
Q

MICRONUTRIENTS

What is the consequence of excess sodium?

A

Sodium cause water to leave the cell causing dehydration.

Can also lead to hypertension and kidney disease.

42
Q

MICRONUTRIENTS

List food sources of Sodium and Potassium.

A

Potassium=
Bananas, mangos

Sodium=
Bread, margarine, table salt.

43
Q

MICRONUTRIENTS

Why is iodine important?

A

Regulates functioning of the thyroid gland

44
Q

MICRONUTRIENTS

What can deficiency and excess of iodine cause?

A

Deficiency=
Enlarged thyroid gland
Mental retardation in children

Excess=
Similar issues to deficiency

45
Q

MICRONUTRIENTS

Name 3 food sources of iodine

A

1- Vegetables grown in iodine rich soil.
2- Seafood
3- iodised salt

46
Q

MICRONUTRIENTS

Why is iron important?

A

Forms haemoglobin in red blood cells which carry oxygen to the blood and enzymes.

47
Q

MICRONUTRIENTS

What are the 2 types of iron?

A

1- Haem iron

2- Non- Haem iron

48
Q

MICRONUTRIENTS

What are the food sources of Haem and non-Haem iron?

A

Haem=
Red meat
Egg yolk

Non-Haem=
Spinach
Kale
Legumes
Iron fortified cereals
49
Q

FIBRE

What are the 2 types of fibre?

A

Soluble and Insoluble.

50
Q

FIBRE

Name the food sources of soluble and insoluble fibre.

A

Soluble=
Oats, barley, fruits, legumes, linseed

Insoluble=
Bran, nuts & seeds, vegetables

51
Q

FIBRE

What are the health benefits of fibre?

A

Speeds up movement of waste through the intestine
Regulates bowels and relieves constipation
Lowers blood cholesterol which lowers the risk of heart disease

52
Q

FIBRE

What are the risks of excess and deficiency of fibre?

A

Deficiency=
Constipation

Excess=
Depleted body of zinc and iron
Gas, nausea and vomiting

53
Q

WATER

Name functions of water.

A

1- provides basis of body’s transport system (carries nutrients to the cells)

2- Excretes waste of urine

3- Regulates body temperature

4- Lubricant to joints and membranes

5- Assists in the digestion, absorption, assimilation of food

54
Q

WATER

What are the factors affecting water intake?

A
  • Temperature and humidity
  • Level of activity undertaken

(6-8 glasses for moderately active adults)

55
Q

GLYCAEMIC INDEX

What does it indicate and what does low GI and high GI mean?

A

Indicates of how foods release energy

Low GI release energy slowly whereas High GI release energy quickly.

56
Q

GLYCAEMIC INDEX

What is the scale?

A

0-55 Low Gi
56-69 medium Gi
70+ high Gi

57
Q

GLYCAEMIC INDEX

List 2 food sources of both high GI and low GI foods?

A

High GI=
Parsnip
French Fries

Low GI
Whole milk
Raw Carrot

58
Q

NON-NUTRIENTS

What are the non-nutrients?

A

1- Phytoestrogens
2- Antioxidants
3- Probiotics

59
Q

NON-NUTRIENTS

What are phytoestrogens?

A

Plant forms of oestrogen that have chemical properties and functions similar tot the human hormone.

60
Q

NON-NUTRIENTS

List 3 functions of phytoestrogens.

A

1- Reduce symptoms of menopause.

2- Prevent osteoporosis

3- Reduce the risk of hormone related cancers (breath and prostate)

61
Q

NON-NUTRIENTS

List 3 food sources of phytoestrogens.

A

1- Linseed Bread
2- Flaxseed
3- Tofu
4- Soy beans

62
Q

NON-NUTRIENTS

What are probiotics?

A

Bacteria which on ingestion may enhance the effectiveness of the intestinal bacterial.

63
Q

NON-NUTRIENTS

What are the functions of probiotics?

A

Aids gastrointestinal health such as diarrhoea, constipation and inflammatory bowel disease

64
Q

NON-NUTRIENTS

What are the food sources of probiotics?

A

Yoghurt
Sauerkraut
Salami
Yakuly

65
Q

NON-NUTRIENTS

What are antioxidants?

A

Compounds that occur naturally in plant foods

66
Q

NON-NUTRIENTS

What are the functions of probiotics?

A

Play a role in preventing or postponing cancer, heart disease, ageing and arthritis.
Strengthens immune system

67
Q

NON-NUTRIENTS

List food sources of antioxidants.

A

1- Blueberries
2- oranges
3- dark chocolate
4- green tea

68
Q

ENERGY

What is energy used for?

A

30% if energy intake is used for physical activity, where the other 70% is used for all other metabolic processes

69
Q

ENERGY

What are the factors affecting BMR?

A 
Body size- large body = high BMR
Body fat- muscle tissue=high BMR
Hormones- excess hormones= high BMR
Illness- high body temp.=high BMR
Fasting- reduces BMR
Drugs-increase BMR
Exercise- physical activity increases BMR
70
Q

ENERGY

Why do we need it?

A

Physical activity
Maintain normal body temperature
Maintain all process (beating of heart, pumping blood, breathing)
Maintain chemical processes

71
Q

ENERGY

What is energy balance?

A

If energy intake and expenditure remain in balance, an individual has reached energy balance and body will be at a healthy weight.

72
Q

ENERGY

What is BMI?

A

BMI is used to classify body weight of adults. With the equation of weight divided by height squared

73
Q

ENERGY

What are the BMI Classifications?

A

-18.5 = underweight
18.5-24.99 = normal/ healthy weight
25-29.99= Overweight
30+ = Obese

74
Q

ENERGY

What are the cautions of BMI?

A

Individuals with a high activity level and good muscle tone.
Particular ethnicity
BMI doesn’t distinguish between weight due to fat or weight due to much

75
Q

ENERGY

What is another body weight tool that can be used?

A

Waist circumference;
Males 94cm+
Females 80cm+

*increased risk

76
Q

OVERWEIGHT & OBESITY

Definition

A

Defined by the BMI
25-29.9 = overweight
30t obese

77
Q

OVERWEIGHT & OBESITY

What are the impacts on health?

A

Associated with an increased risk of type 2 diabetes, high blood pressure and CVD
Can also increase risk of arthritis, varicose veins and gastrointestinal problems

78
Q

OVERWEIGHT & OBESITY

Incidence

A

Almost 2 in 3 adults
10% more are overweight or obese compared to 1995
1 in 4 children are overweight or obese

79
Q

OVERWEIGHT & OBESITY

What could be the cause?

A 
Energy imbalance 
Consumption of energy dense food
Inactivity
Environment- access to facilities
Psychological factors- comfort food, stress anxiety
80
Q

OVERWEIGHT & OBESITY

Some tips for healthy weight loss

A

High fibre and high water consumption = more filling
Low in fat (especially saturated), sugar and GI
Eat foods rich in vegetables, fruit, lean protein and complex whole carbohydrates
Eating patterns should be sustainable

81
Q

OVERWEIGHT & OBESITY

Treatment

A

Increase activity level
Cut portion sizes
Sim to lose fat, not water or muscle

82
Q

CHOLESTEROL

What is HDL?

A

High density Lipoprotein
Good cholesterol
Takes fatty deposits away from blood vessel walls which lowers the risk of CVD

83
Q

CHOLESTEROL

What is LDL?

A

Low Density Lipoprotein
Bad cholesterol
Puts fatty deposits on blood vessel walls increasing the risk of CVD

84
Q

FOOD HANDLING

How can losses occur?

A 
Poor storage
Trimming meats
Trimming and cutting vegetables
Processing such as the blanching of a vegetable
Cleaning and refining cereal grains
85
Q

FOOD HANDLING

What nutrients are most likely to be lost through food handling and prep?

A

Vitamins

86
Q

FOOD HANDLING

How can vitamins be lost?

A

Acidic conditions
Alkaline conditions
Exposure to light
Heat

eg. Water soluble may be destroyed to some extent through exposure to heat, air, light and water (too much cooking or too high or too low temp.)

87
Q

NUTRITION TERMS

What is nutrient density?

A

A good nutrient dense food contains a good level of various nutrients without having a high energy value.
Eg. Eggs, nuts, vegetables, fruit

88
Q

NUTRITION TERMS

What is energy density?

A

High amount of energy but doesn’t contain much nutrients

eg. Deep fried, biscuits, pies

Food & Nutrition (3 decks)

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